THANG:
12 Days style – 1 rep of the first, 2 reps of the 2nd + 1 rep of the first, etc
Intentionally threw a ton of new movements focused on foundational strength, taking care of core, low back, and shoulders.
Rx: 30lb block
– Pistol hop (from a sitting position, holding block, single leg get up with power hop). 1 each leg.
– Worthy squats (Squat with straight arm block hold, we’re not worthy at the bottom)
– Referee jump. Modify to Iron Mike if needed (2 is 1)
– Around the world deep squat (4 each side, block around your noggin and back)
– Tennessee Wedding Dates (Hold top of APD with block overhead, reach it back down behind head and back up)
– Haunted tower (plank feet on bench and block in front, hands step up onto block and back down. 6 each side)
– Block pullover (Press block out front, back in, hinge it over your head and back (like you’re taking off a sweater))
– Thruster
– Angel crunch (crunchy with a block and on the picnic table)
– Ground 2 OH (block go on ground now block go overhead)
– Hinge squat (block squat, hinge and like your six at the bottom and back down)
– Plank reach (low plank, reach and touch block, rocking at full extension to extend further
WARMUP: I.C. x15
15x Imp. Walkers
15x Toy Soldiers
15x SSH
15x PickUp
15x Grass Git’rs
Stay down 4 stretch
THE THANG:
Thang 1. – Mosey to Street / Partner Up 👥 Catch me if you can / Burpee Edition
2 Burpees at each Tag! 🏃🏻♂️
End of St and Back
Thang 2. – Partner 👥 4 DORA.
100 🖐️ Release Merkins / High Knees Lap
150 Big Boy Sit Ups / Bear Crawl Lap
200 Jump Squats / Crab Walk Lap
COT:
What is one thing you want to change about your life? Career? Family? Marriage? Personal?
Take steps in th right direction and make the change you want to see!!
WARMUP: I don’t know. I wasn’t there
THE THANG: yo boy woke up at 5:33 so that was awkward
But anyway I pulled up at 5:40:
Get block
11s with dips and burpees – farmers carry in between
20 each
curls
Overhead press
Squats
block pick ups
Run – 5 pullups
Tricep extensions
Rows
calf raises each leg
WWIs
Run – 10 pullups
Repeat once
Time
ANNOUNCEMENTS: turkey day at the Hall. 7am. EZ-Go has way too many pancakes for it.
COT: continue to pray for Dale Clay and family
WARMUP:
Dynamic: mosey/toy soldier/donkey kick/side lunge.
Static: GMs/bow to ground/hand to sky/broga/squat to straight leg
THE THANG:
3 rounds
-30 step ups (15 each leg)
-lunge down
-mosey back
Hold plank until all in or go for an extra round
3 rounds
-25 chair squats
-low prisoner walk down
-mosey back
Hold plank until all in or go for an extra round
3 rounds
-20 pistol squats (10 each leg)
-side lunge down
-mosey back
Hold plank until all in or go for an extra round
Beep test (20meters)
-go until no one is left
Jog around test until all in
Marry abb circle for 3min.
MOLESKINE: Focker would rather run than participate in leg day. Works for a Guy defeated the beep test. Matador and Harry Caray honorable mention.
ANNOUNCEMENTS: Butterball run
COT: Prayers for Dale’s family and community as they deal with sudden loss. Reminder that life is fragile. Prayers for Pound Puppies family as his work travel picks up.
